tofu / bean / fast recipe

Ve Ti La Sie

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21-01-2025

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Meta Description: Craving a quick and healthy meal? This 15-minute tofu and bean stir-fry recipe is packed with protein and flavor. Learn how to make this easy, delicious, and budget-friendly dish perfect for busy weeknights! Get the recipe now!

Introduction:

Short on time but craving a delicious and nutritious meal? This speedy tofu and bean stir-fry is your answer! Packed with protein from both tofu and beans, this recipe takes just 15 minutes to make and is incredibly versatile. We'll show you how to whip up this flavorful dish, perfect for a quick weeknight dinner or a satisfying lunch. Ready to get cooking? Let’s get started on this simple tofu and bean recipe!

Ingredients: Your Speedy Stir-Fry Arsenal

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained (or your favorite bean!)
• 1/2 cup vegetable broth
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1/2 tsp ground ginger
• 1/4 tsp red pepper flakes (optional)
• Cooked rice or quinoa, for serving
• Chopped green onions, for garnish (optional)

Instructions: A 15-Minute Culinary Adventure

1. Prep the Tofu: Pressing the tofu is key to getting a nice crispy texture. Wrap the block in paper towels and place a heavy object on top for at least 15 minutes. This removes excess water. Then, cube the tofu.

2. Stir-Fry the Veggies: Heat olive oil in a large wok or skillet over medium-high heat. Add the onion and bell pepper and stir-fry for 3-4 minutes, until slightly softened. Add the garlic and cook for another minute until fragrant.

3. Add the Beans and Tofu: Add the black beans, kidney beans, and tofu to the pan. Stir-fry for 2-3 minutes, until the tofu is lightly browned.

4. Simmer to Perfection: Pour in the vegetable broth, soy sauce, rice vinegar, sesame oil, ginger, and red pepper flakes (if using). Bring to a simmer and cook for 2-3 minutes, or until the sauce has thickened slightly.

5. Serve and Enjoy: Serve the stir-fry over cooked rice or quinoa. Garnish with chopped green onions, if desired.

FAQs: Mastering Your Tofu and Bean Stir-Fry

Q: Can I use other types of beans?

A: Absolutely! Feel free to substitute with pinto beans, chickpeas, or any other bean you enjoy.

Q: What if I don't have rice vinegar?

A: You can substitute with white wine vinegar or even a splash of lemon juice.

Q: Can I make this ahead of time?

A: Yes, this stir-fry can be made ahead of time and reheated. The flavors will actually meld together nicely. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Q: How can I make this spicier?

A: Add more red pepper flakes, a dash of sriracha, or a chopped jalapeño pepper.

Variations: Beyond the Basics

• Add some veggies: Broccoli florets, snow peas, or mushrooms would be delicious additions.
• Spice it up: Add a dash of your favorite hot sauce for an extra kick.
• Make it creamy: Stir in a spoonful of peanut butter or tahini for a creamy, nutty flavor.
• Protein boost: Add cooked chicken or shrimp for extra protein.

Conclusion: Your New Go-To Quick Meal

This speedy tofu and bean stir-fry recipe is a perfect example of how a simple, healthy meal can be both delicious and incredibly fast to prepare. It's a versatile recipe that can be easily adapted to your taste preferences and dietary needs. So next time you're short on time, remember this easy tofu and bean recipe – a true weeknight winner! Remember to share your creations with us! Enjoy!